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Jillian Michaels Ripped in 30 Meal Plan V PDF
Jillian Michaels Ripped in 30 Meal Plan V PDF
RIPPED?
For optimal results and to get in the most ripped shape imaginable,
I’m putting you on a strict 30-day meal plan. Sounds tough?
Actually, it’s not. In fact, I’ve made it as grab-and-go, easy to follow,
and simple to prepare, as possible. And, I’ve also cut most of the
cooking down to dinners and a few lunches only. So here’s the deal.
There are 10 options for each meal — breakfast, lunch, snacks,
dinner. The idea is that you can have any meal option on any day.
The calories are all pretty equal. (Breakfast, lunch, and dinner are all
around 400 calories; snacks are about 200.) Love one breakfast?
Eat it every day. Crave variety? Mix and match the other options
however you like.
Yogurt, Berries
Day 2 and Almonds
Grilled Sirloin Salad Almonds and an Orange Chicken Satay
Day 3
TM
Waffles and Bananas Mexican Pizza Protein Bar Black Bean Chili
*I like 22 Days brand.
Oatmeal with Apples and Hard-Boiled Egg With an BBQ Chicken and Black
Day 5 Pecans
Seared Tuna Salad
Apple Bean Burrito
Cottage Cheese and Salmon and Blueberry Baked Corn Chips and
Day 8 Pineapple Salad Salsa
Mediterranean Pizza
To save ink in your printer please print this in black and white. *Product can be found at www.jillianmichaels.com/shop and fine retailers.
Chicken Satay
Wrap *I like 22 Days brand.
Honey-Lemon Marinated
Day 16
TM
Oatmeal with Apples Baked Corn Chips and BBQ Chicken and Black
Day 19 and Pecans
Mexican Pizza
Salsa Bean Burrito
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Subway
Day 23 2 Eggs and Toast
Veggie Delite
Almonds and an Orange Mahi Mahi Tacos
Ezekiel English Muffin or Chicken Salad with Apple Berry Banana Honey-Lemon Marinated
Day 27 Toast with Almond Butter Avocado and Mango Smoothie Chicken Breasts
Cottage Cheese and Hummus and Vegetable Baked Corn Chips and Zesty Shrimp
Day 28 Pineapple Pita Salsa Veracruzana
Cheerios with a Banana Mozzarella Cheese and BBQ Chicken and Black
Day 30 or Berries
Grilled Sirloin Salad
a Pear Bean Burrito
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2 organic eggs
1 teaspoon olive oil (optional)
2 slices of multi-grain bread (preferably Ezekial 4:9 brand)
Prepare the two eggs however you like (hard boiled, scrambled with a teaspoon of olive oil, over easy with a
teaspoon of olive oil). Serve with toasted bread.
1 multi-grain bagel
Light spread of organic non-fat cream cheese
2 oz. of nitrate-free lox
Toast the bagel, then add a light spread of organic non-fat cream cheese on top (Horizon Organic is a good
brand to choose) and top with the sliced lox.
While the sweet potato is baking, cook the chicken or turkey sausage in a skillet. Let the sweet potato cool
down for a few minutes. Slice the sausage into rounds and serve hot next to the sweet potato.
1 cup of Cheerios
½ cup of coconut milk beverage
½ banana, sliced or ½ cup of mixed berries
Pour coconut milk into a bowl filled with Cheerios. Top with your choice of banana or berries.
Scoop cottage cheese into a small bowl and top with 2 slices of fresh pineapple; or apple, melon, or berries
instead.
Cook the turkey bacon and scramble the egg whites in a separate skillet. Scoop the eggs onto the center of
the tortilla, add the turkey bacon and sliced tomato on top. Roll up the tortilla, cut in half and serve.
Toast English muffin or bread, then top with a light spread of almond butter.
Toast the waffles, then top them with the sliced bananas. Drizzle the syrup or honey on top.
Prepare 1 cup of oatmeal. Trader Joe’s steel cut oatmeal is my favorite, but instant is also okay as long as it
doesn’t have sugar or artificial sweeteners. Add chopped apples, crushed pecans and a pinch of cinnamon.
Rinse the mixed berries and pat dry. Top the yogurt with the berries and crunchy almonds.
Preparation
Preheat grill to medium-high heat or use a grill pan. Combine oil, juice, chutney, soy sauce and ginger in a small
bowl. Place chicken on large plate; spoon 2 tablespoons of oil mixture over the chicken, reserving the rest for the
salad. Turn chicken to coat, and let stand 5 minutes.
Place chicken on grill rack coated with cooking spray. Grill 4 minutes on each side or until chicken is done,
brushing with oil mixture from plate before turning. Slice chicken crosswise into strips. Arrange greens, mango
and avocado on four serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.
Servings: 4. 185 calories per serving, 8 g Fat, 203 mg Sodium, 24 g Carbohydrate, 5 g Fiber, 8 g Protein
Chickpea Burgers
19 ounces garbanzo (chickpeas) beans, rinsed 2 tablespoon olive oil, extra virgin
4 scallions 2 pitas, 6-inch whole-wheat
1 organic egg 1/2 cup yogurt, organic low-fat plain
2 tablespoon flour, all-purpose 2 tablespoon tahini (sesame seed paste)
1 tablespoon oregano, fresh, chopped 1 tablespoon lemon juice
1/2 teaspoon ground cumin 1/3 cup parsley, flat-leaf, chopped
1/4 teaspoon salt 1/4 teaspoon salt
Preparation
To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, cumin and ¼ teaspoon salt in a food processor.
Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when
pressed. (The mixture will be moist.) Form into 4 patties. Heat oil in a large skillet over medium-high heat. Add patties
and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4
minutes more.
To prepare sauce & serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and ¼ teaspoon salt in a medium
bowl. Divide the patties among the pitas and serve with the sauce. To make this in advance, just cover and refrigerate
the uncooked burger mixture and tahini sauce for up to 2 days.
Servings: 4. 339 Calories per serving, 16 g Fat (3g Saturated), 53 g Carbohydrate, 742 mg Sodium, 9 g Fiber, 15 g Protein
Preparation
Combine rosemary, black pepper, olive oil, vinegar, and garlic in a bowl; stir with a whisk until blended. Brush
ears of corn and the cut surfaces of the remaining vegetables with half the olive oil mixture, and set aside.
Coat grill rack with cooking spray; place on grill over medium – hot coals. Place vegetables, cut side down,
on rack. Cook 5 minutes; brush with remaining olive oil mixture. Turn vegetables over, and cook an additional
5 minutes or until tender. Remove from grill; cut each ear of corn into 6 pieces. Cut onion slice into quarters.
Cut remaining vegetable pieces in half.
Servings: 2. 256 Calories per serving (serving size is one cup), 7.8 g Fat, 36 mg Sodium, 47 g Carbohydrate,
10.4 g Fiber, 7.8g Protein
Preparation
Spread hummus equally between the two pita halves. Divide spinach, red onion, carrots, tomatoes and
mozzarella equally between each pita pocket. Sprinkle cheese on top of each half and serve.
Servings: 1. 342 Calories per serving,10 g Fat (3 g Saturated), 51 g Carbohydrate, 11 g Fiber, 16 g Protein
Preparation
At the SUBWAY® counter, request the Veggie Delite® with the works on Italian bread (toasted or untoasted),
with lettuce, tomatoes, green peppers, cucumbers, onions, mustard, and avocado (instead of cheese). For
condiments, add black pepper, mustard, and vinegar, to taste. Do not add cheese, oil, mayonnaise or salt.
Servings: 1. 270 Calories per serving, 7 g Fat (1.5 Saturated), 0 Cholesterol, 510 mg Sodium, 45 g Carbohydrate,
4 g Fiber, 9 g Protein
Mexican Pizza
Preparation
Preheat oven to 425 degrees. Spray pan with non-stick spray. Over medium heat, cook bell pepper, green chiles
and spinach and cook until spinach is wilted. Spread salsa on tortilla and top with chicken and spinach mixture.
Sprinkle with cheese and bake until cheese melts. Top with avocado slices.
Servings: 1. 364 Calories per serving, 12 g Fat (3 g saturated),80 mg Cholesterol, 714 mg Sodium, 35g
Carbohydrate, 8 g Fiber, 37 g Protein.
Preparation
Heat pan over medium heat. Add salmon fillet, skin side down. Cook approximately 5-7 minutes, until fish is a
light pink color. Add salmon to package mixed salad greens combined with tomatoes, blueberries, reduced-
fat crumbled feta cheese, walnuts; cannellini beans, red onions. Drizzle 1 tablespoon of light raspberry walnut
vinaigrette on top. Eat immediately.
Servings: 1. 435 Calories per serving, 20 g Fat (3g saturated), 35 g Carbohydrate, 9 g Fiber, 32 g Protein
Preparation
Sprinkle tuna steaks with 1 teaspoon black pepper. Heat 1 tablespoon oil in a large skillet over medium-high
heat. Add tuna steaks; cook 2 minutes on each side or until they reach desired degree of doneness. In a large
bowl, combine ½ teaspoon black pepper, 1 tablespoon oil, and juice; whisk. Add arugula and fennel; toss well.
Place about two cups salad on each of the four plates; top each serving with 1 tuna steak.
Servings: 4. 276 calories per serving, 8.8 g Fat, 144 mg Sodium, 6.9 g Carbohydrate, 41.7 g Protein, 2 g Fiber
Preparation
Lay wrap out on plate. With a fork, mash avocado until it’s a spread-like consistency. Spread over wrap. Place
turkey, tomatoes, and spinach in center. Roll tightly, secure with toothpicks and cut in half to serve.
Servings: 1. 327 Calories per serving, 9 g Fat (1 g Saturated), 70 mg Cholesterol, 309 mg Sodium, 30 g
Carbohydrate, 3 g Fiber, 31 g Protein
Preparation
Pour ingredients into a blender and blend on high until mixture is completely smooth and frothy. Pour into a
tall glass and enjoy.
1 egg, hard-boiled
1 organic apple, small
Hard-boil the egg and de-shell it when it has cooled. Cut the apple into slices. Serve and enjoy.
Cut washed and peeled carrots and celery stalks into short sticks. Serve alongside a small bowl filled with
hummus. Dip and enjoy.
Slice the pear and remove the cheese stick from the plastic wrap.
Pour chips onto a small plate and serve alongside a bowl of cottage cheese.
Protein Bar
TM
I prefer either the 22 Days brand or Lara Bar® brand. Both are all natural – no preservatives, artificial colors,
sweeteners, or flavors, no trans fat, no corn syrup, and no soy. Open the wrapper and enjoy.
Slice the watermelon, then cube it if you want to enjoy it in a bowl. Eat with the sunflower seeds.
Turkey Jerky
There are several varieties of organic turkey jerky available at supermarkets. Look at Trader Joe’s and Whole
Foods for organic, nitrate-free varieties. Measure out the 200 calories of jerky, based on the serving size listed
on the package and enjoy.
Preparation
Heat oil in a large skillet over medium heat. Add chicken, onion, and garlic; cook 8 minutes or until chicken
is done, stirring constantly. Stir in barbeque sauce and beans. Sprinkle with cheese; cook 5 minutes or until
thoroughly heated. Warm tortillas in skillet until lightly brown. Spoon about ½ cup chicken mixture down the
center of each tortilla; top each with 1 tablespoon Greek yogurt, and roll up.
Serves 4. 368 Calories per serving, 13.3 g Fat, 29.1 g Carbohydrate, 544 mg Sodium, 4.8 g Fiber,
34.9 g Protein
Preparation
Place the beans in a colander and pick over them to remove any debris, then rinse and drain. Place them in a
Dutch oven or other large, heavy pot and add water to cover by 2 inches. Bring to a boil. Reduce the heat to
low and simmer, partially covered, until almost tender, about 1 hour. Drain and set aside.
Heat the oil in the same large pot over medium-high heat until hot but not smoking. Add the onions and the
green peppers and cook, stirring occasionally, until just starting to brown, 8 to 10 minutes. Stir in the garlic
and cook until fragrant, about 30 seconds. Stir in the chili powder, the cumin, the oregano, the cinnamon, and
the black pepper. Then stir in the tomatoes, the orange zest and juice, the honey, the chipotle, and 1.5 cups
of water. Add the reserved beans. Return to a simmer, and cook, partially covered, checking occasionally and
adding more water and needed, until the beans are just tender to the bite, about 1 1/2 hours. Stir in the bulgur
15 minutes before removing the chili from the heat. Add pinch of salt.
Divide the chili into 4 bowls and top each serving with the scallions, the cilantro, and a lime wedge, if desired,
or pass the toppings separately at the table.
Servings: 4. 297 Calories per serving, 4.7 g Fat, 52.9 g Carbohydrate, 14.6 Protein
Preparation
Slice the chicken breasts into thin strips 3 to 4 inches long; this is easier to do if the chicken is placed in the
freezer for 20 minutes before slicing. You should have about 40 slices (count out and set aside roughly half
as many skewers as you have slices of chicken). In a medium bowl, mix together 1/2 cup tamari (available in
the specialty foods aisle at most supermarkets), orange juice, lime juice, and 2 of the garlic cloves. Add the
chicken slices. Cover the bowl and refrigerate for at least 1 hour and up to overnight. Before you are ready to
grill the chicken, soak the wooden skewers in water for at least 20 minutes.
Meanwhile, in a blender or the work bowl of a food processor, place the rice wine vinegar, almond butter,
honey, ginger, sesame oil, remaining 1 teaspoon tamari, and remaining garlic clove. Blend or process until
smooth. Set aside until ready to serve.
If using a gas or charcoal grill, spray the grill with olive oil and preheat a medium-hot grill. If using a grill pan,
spray with olive oil and heat over medium-high.
Pat the chicken slices dry, and thread 2 slices on each skewer. Grill for about 2 to 3 minutes per side. Arrange
the hot skewers on a platter. Drizzle the sauce over or serve in a bowl alongside the skewers.
Servings: 4. 203.5 calories per serving; 5.5 g Fat, 9.1 g Carbohydrate, 597 mg Sodium, 29 g Protein
Preparation
Combine all ingredients (except chicken) and mix well. Marinate chicken in honey-lemon mixture 1 hour in
shallow baking dish. Broil chicken 5 minutes, brush with pan drippings, turn and broil 5 minutes longer or until
juices run clear. If desired, bring marinade to a boil; simmer 2 minutes. Strain hot marinade over chicken.
Servings: 4. 189 Calories per serving. 5 g Fat (1 g Saturated Fat), 60 mg Cholesterol, 388 mg Sodium, 18 g
Carbohydrate, 0 g Fiber, 23 g Protein
3 tablespoons fresh lime juice 1 large ripe mango, peeled, pitted and chopped
3 tablespoons fresh orange juice (about 2 cups)
1 garlic clove, chopped ¼ cup fresh cilantro leaves, chopped
2 teaspoons chili powder ½ teaspoon seeded, chopped red chile
1/4 teaspoon salt 2 teaspoons virgin coconut oil
¼ teaspoon ground black pepper 4 (8 inch) Ezekiel 4:9 sprouted grain tortillas or whole
1/8 teaspoon cayenne pepper wheat tortillas
1 pound mahi-mahi, rinsed and patted dry, cut into 1 ripe avocado, pitted, peeled and chopped
bite size chunks
Preparation
In a medium bowl, whisk together 2 tablespoons of the lime juice, 2 tablespoons of the orange juice, garlic,
chili powder, salt, black pepper, and cayenne pepper. Add the fish and gently stir to coat. Let stand for at
least 10 minutes.
In a medium bowl, combine the mango, onion, cilantro, chile and remaining 1 tablespoon each lime and
orange juice. Stir gently until well combined. Set aside in the refrigerator if you are marinating the fish longer
than a few minutes. Let stand at room temperature for at least 20 minutes before serving. In a large cast iron
skillet, heat the oil over medium high heat. Add the fish and its marinade and cook for 3 to 4 minutes, turning
frequently, until the fish is opaque. While the fish cooks, wrap the tortillas in damp paper towels and micro-
wave on high power for 30 seconds. Gently fold the avocado into the mango mixture. Divide the fish evenly
among the tortillas or save fish mixture in sealed container for remaining tacos for up to two days.
Servings: 4. 405.2 Calories, 13.9 Fat, 43.9 Carbohydrate, 409.2 Sodium, 26.8 Protein
Preparation
Preheat the oven to 450°F. Spread the cornmeal on a large baking sheet; alternatively, rub the baking sheet
with oil. Place the spinach with the rinse water still clinging to the leaves in a microwave-safe bowl with a lid.
If the leaves are completely dry, add a teaspoon of water. Cover and microwave on high until the spinach is
bright green and wilted, about 1 minute. Transfer to a strainer and rinse with cold water. When cool enough to
handle, wrap the leaves in a clean kitchen towel and squeeze out all of the excess liquid. Remove the spinach
from the towel, using your fingers to loosen and separate the leaves. Set aside.
On a lightly floured work surface, use a rolling pin and your hands to roll and stretch the dough to a roughly
10 by 14-inch rectangle; if the dough becomes so elastic that after it is rolled it just snaps back, contracting
to its original size, let it rest a few minutes before continuing to roll. Transfer the dough to the prepared baking
sheet.
Brush the dough with 1 teaspoon of the olive oil. Arrange the tomatoes on the dough. Sprinkle the marjo-
ram over the tomatoes. Spread the spinach on top, followed by the red onion, feta, olives, and black pepper.
Drizzle the remaining 1 teaspoon olive oil over the pie. Bake until the crust is golden, 15 to 20 minutes.
Servings: 4. 388.5 Calories per serving, 10.3 g Fat, 814.1 Sodium, 59.9 g Carbohydrate, 13.8 g Protein
Preparation
Preheat the oven to 425 degrees. In the work bowl of a food processor, place the almonds, olive oil, lemon
zest and juice, rosemary, garlic, and salt. Process until coarsely chopped; the mixture will be a thick paste.
Arrange the chicken breast halves in a baking dish. Divide the almond paste and spread on the breasts; pat
down to cover each breast completely. Roast in the oven until cooked through and an instant-read thermome-
ter reads 165 to 170 degrees, about 10 minutes. Loosely tent with foil and let stand for 5 to 10 minutes before
serving.
Servings: 4. 293 Calories per serving; 17.4 g Fat, 4.3 g Carbohydrate, 194.2 mg Sodium, 30 g Protein
Preparation
Preheat the oven to 425F. Place a small cast iron or other heavy skillet over medium-high heat. Add the
pepitas to the skillet and toast, shaking the pan frequently, until lightly browned, about 4 minutes. Transfer the
pepitas to a bowl to cool. Return the skillet to the heat. Place the cumin seeds in the pan and toast shaking
the pan frequently, until fragrant, 30 to 45 seconds. Transfer the seeds to a bowl to cool. In the work bowl of a
food processor, place the toasted pepitas and pulse until coarsely chopped. Add the cumin seeds, the carda-
mom, and the salt, and pulse 2 or 3 times just to combine.
Brush the meaty sides of the salmon fillets with the yogurt. Sprinkle the pepita mixture over the salmon and
press to adhere. Heat a large cast iron or other ovenproof (not nonstick) skillet over medium-high heat un-
til hot. Add the oil. When the oil is heated, add the salmon seasoned side down. Cook until the underside
is browned, about 3 minutes. Turn the fillets over. Place the skillet in the oven and bake until the salmon is
opaque in the center, 3 to 5 minutes, depending on the thickness of the fillets. Serve with lemon wedges.
Servings: 4. 203 Calories per serving. 10.9 g Fat, 1.5 g Carbohydrate, 23.6 g Protein
Turkey Kebabs
1/2 cup nonfat organic plain yogurt 1/4 teaspoon ground black pepper
2 teaspoons fresh lime juice 1/8 teaspoon salt
1 teaspoon fresh ginger, chopped 1 pound boneless, skinless organic turkey, cut into 1
1 clove garlic, chopped 1/2-inch pieces
1/2 teaspoon cumin Olive oil spray, for the grill
1/2 teaspoon turmeric
Cilantro-Lime Sauce:
In a blender, combine 2 packed cups cilantro leaves; 2 tablespoons fresh lime juice; 1 tablespoon olive oil;
1 teaspoon organic raw honey; add 1 garlic clove, chopped; ½ teaspoon chopped fresh ginger; ½ teaspoon
garam masala; ¼ teaspoon salt and 3 tablespoons of water. Puree until smooth.
In a medium bowl, combine the yogurt, the lime juice, the ginger, the garlic, the cumin, the turmeric, the pep-
per, and the salt. Add the turkey and marinate for at least 10 minutes and up to overnight. Place 8 wooden
skewers in a pan of water and let soak for at least 20 minutes. If using a gas or charcoal grill, spray the grill
with olive oil and preheat a medium-hot grill. If using a grill pan, spray with olive oil and heat over medium-
high. Thread the turkey on the skewers. Grill, turning occasionally, until cooked through, 10 to 12 minutes.
Serve with cilantro-lime sauce, if you’d like.
Serves 4 (2 kebabs each with sauce). 182.3 Calories per serving, 4.1 g Fat, 7.4 g Carbohydrate, 29 g Protein
Preparation
Heat oil in a large skillet over medium heat. Add bay leaf and cook for 1 minute. Add onion, jalapeños (adjust
for flavor as desired) and garlic and cook, stirring, until softened, about 3 minutes. Stir in shrimp, cover and
cook until pink and just cooked through, 3 to 4 minutes. Stir in tomatoes and olives. Bring to a simmer, reduce
heat to medium-low, replace cover and cook until the tomatoes are almost broken down, 2 to 3 minutes more.
Remove the bay leaf. Serve with lime wedges.
Servings: 4; 192 calories per serving, 6 g Fat (1 g Sat. Fat), 172 mg Cholesterol, 324 mg Sodium, 11 g Total
Carbohydrate, 2 g Fiber, 24 g Protein
Heat oil in nonstick skillet over medium heat. Add to the pan the onion, tomato, jalapeno, garlic and chili pow-
der and sauté 5 minutes.
Cool slightly. Using fork, coarsely mash beans in bowl. Combine with onion mixture, breadcrumbs, 2 table-
spoons of the barbecue sauce and agar powder and water.
Shape mixture into four 1/2-inch-thick patties.
If grilling, oil the rack or spray grill rack with nonstick spray, then heat up coals to medium heat. If cooking
on stove top, heat a 1 teaspoon olive oil over medium heat. Place patties on grill or in skillet and cook until
golden brown and heated through, about three minutes per side.
Serve burgers on buns if desired. Serve with more barbecue sauce, tomato, lettuce or or avocado if desired.
Per Serving: 175 Calories; 3g Fat (12.8% calories from fat); trace Saturated Fat; 9g Protein; 30g Carbohydrate;
5g Dietary Fiber; 0mg Cholesterol; 572mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Veg-
etable; 1/2 Fat; 0 Other Carbohydrates.
Place olive oil in a pan over medium-high heat. Add carrots and onion; saute until the vegetables are slightly
tender (5 minutes).
Stir in coconut milk, raisins, curry powder and pepper. Add chickpeas; simmer until sauce thickens (3 to 5
minutes).
Bring vegetable broth to a boil. Add couscous; stir for 3 minutes, then remove from heat. Cover and let stand
for 5 minutes fluff couscous.
Place couscous on a plate. Top with chickpea mixture and garnish with cilantro.
Source of recipe: This recipe was modified from The Pampered Chef 29 Minutes to dinner and made vegan.
Rinse the quinoa and place it in a pot with the water or broth. Bring it to a boil, then reduce the heat and
cook until the liquid is absorbed, about 20 minutes.
While the quinoa is cooking, heat the oil in a large saute pan over medium heat. Add the garlic and chilies
and cook until fragrant, about 30 seconds. Add the onions and pepper, cover and cook until tender, about 5
minutes.
Add the beans, cilantro, cumin, lime juice and pepper to taste. Add as much of the reserved bean liquid as
you wish to make the mixture moist, but not too watery. Reduce the heat to medium-low, cover and simmer
until the quinoa is finished cooking.
Once the quinoa is finished, uncover the bean mixture and add the kale. Cook until just wilted, then stir in the
tomatoes. Add the cooked quinoa and stir until everything is well combined and heated through. Taste and
adjust seasonings. Serve hot.
Cold weather is no match for this fragrant stew of cauliflower, squash, chickpeas, and warm spices. Try to get
your hands on a tube, can, or jar of Harissa to serve with the dish. Harissa is a North African hot sauce made
from chilies and garlic. It adds welcome heat and bright color to this dish. It can be found in the ethnic food
sections of many grocery stores or in Middle Eastern markets.
In a Dutch oven or other large, heavy pot, heat the oil over medium heat. Add the onions and cook, stirring
occasionally, until softened, about 4 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Stir in
the coriander, the cumin, the turmeric, the cinnamon, the cloves, add the pepper and cook 1 minute. Add the
cauliflower and squash and stir to coat with the spices. Add 3 cups of water and the honey. Bring to a boil
over high heat, cover, reduce the heat, and simmer until the vegetables are somewhat soft, about 5 minutes.
Stir in the chickpeas. Simmer, covered, until the vegetables are fork tender but not mushy, stirring once or
twice, 5 to 8 minutes. All the vegetables should be tender enough to cut with the side of a fork, but still hold
their shapes.
To serve, spread the couscous over a large serving platter and, using a slotted spoon, mound the vegetables
in the center. Pour some of the broth over the vegetables and sprinkle with the almonds. Pass the remaining
broth and the Harissa, if using, while sitting at the table.